Free personalized workout plan

Fit Mom: 12 Weeks Fitness Program

By Myworkouts

Experience
Beginner (1-2 years)
Time
48 minutes/day | 5 days/week
Good for
Tone Body, Lose Weight, Increase Stamina, Gain Strength
Equipment
Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
40%
Description


Quads, Obliques, Abs, Hip Flexors, Shoulders, Glutes, Triceps

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Bodyweight Squat
1 set, 20 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
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No media available

1 set, 15s, (rest 15s)
Hold for 15 seconds each side.
Time between exercises: 60s
Show Alternative Exercises
Crunches
1 set, 25 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises

No media available

1 set, 35 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge
1 set, 15 reps, (rest 15s)
Do 15 reps each leg. Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Wall Sit
1 set, 25s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up
1 set, 10 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)
1 set, 10 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Close Grip Push Up
1 set, 5 reps, (rest 15s)
If you are unable to perform push up with proper form, you may perform bench push up or knee push up.
Time between exercises: 60s
Show Alternative Exercises

Quads, Abs, Hip Flexors, Shoulders, Glutes, Triceps

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Bodyweight Squat
1 set, 10 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Plank
1 set, 30s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches
1 set, 25 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises

No media available

1 set, 10 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge
1 set, 25 reps, (rest 15s)
Do 25 reps each leg. Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Wall Sit
1 set, 45s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up
1 set, 35 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)
1 set, 20 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Close Grip Push Up
1 set, 10 reps, (rest 15s)
If you are unable to perform push up with proper form, you can do bench push up or knee push up.
Time between exercises: 60s
Show Alternative Exercises

Quads, Abs, Hip Flexors, Shoulders, Glutes, Triceps

Scroll to top

Bodyweight Squat
1 set, 15 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Plank
1 set, 40s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches
1 set, 30 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises

No media available

1 set, 50 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge
1 set, 25 reps, (rest 15s)
Do 25 reps per leg. Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Wall Sit
1 set, 35s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up
1 set, 30 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)
1 set, 25 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Close Grip Push Up
1 set, 10 reps, (rest 15s)
If you cannot do push up with proper form, you can do bench push up or knee push up
Time between exercises: 60s
Show Alternative Exercises

Quads, Abs, Hip Flexors, Shoulders, Glutes, Triceps

Scroll to top

Bodyweight Squat
1 set, 35 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Plank
1 set, 30s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches
1 set, 25 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises

No media available

1 set, 25 reps, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge
1 set, 15 reps, (rest 15s)
Do 15 reps each leg. Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Wall Sit
1 set, 60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up
1 set, 50 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)
1 set, 35 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Close Grip Push Up
1 set, 20 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps. If you can not perform push up with proper form, do bench push up or knee push up.
Time between exercises: 60s
Show Alternative Exercises

Quads, Abs, Hip Flexors, Shoulders, Glutes, Triceps

Scroll to top

Bodyweight Squat
1 set, 25 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Plank
1 set, 60s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Crunches
1 set, 30 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises

No media available

1 set, 50 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Side Lunge
1 set, 30 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps. Do 30 reps each leg.
Time between exercises: 60s
Show Alternative Exercises
Wall Sit
1 set, 45s, (rest 15s)
Time between exercises: 60s
Show Alternative Exercises
Sit Up
1 set, 40 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Butt Lift (Bridge)
1 set, 50 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps.
Time between exercises: 60s
Show Alternative Exercises
Close Grip Push Up
1 set, 30 reps, (rest 15s)
Take as many sets as required to complete the prescribed number of reps. If you can not perform push up with proper form, do bench push up or knee push up.
Time between exercises: 60s
Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:00:05 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:00:05 GMT+0000 (Coordinated Universal Time)

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